CrossFit OwnIt – OwnIt at Home Metcon Metcon (Weight) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches Elbow rotations (bar on back) 10 Pause Front Squat with PVC 10 sets of the Clean Complex: 1 Deadlift 1 Hang Power Clean 1 Hang Clean 1 Front Squat Start with an empty bar. If you have weights, add incrementally each round as long as your are able to maintain good technique. If you do not have a bar, use a PVC or broomstick. Metcon Metcon (Time) 3 rounds of: 10 L / 10 R Turkish Sit-ups 10 L / 10 R 1-arm Bent-over row 30 sec R / 30 sec L 1-arm Farmer’s Carry Use any weight you can hold for farmer’s carry: DB, KB, plate, backpack, etc. Try to find something moderately heavy.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday wod: Warm-up 2 min cardio PT / LS / GM Downward dog / Bottom of the squat 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg Singles 30 sec Right leg Singles 30 sec Alt leg Single-unders 30 sec DU progression (s-s-d, s-d, d-d) 3 attempts: Max Double-unders (scale: 2 min DU attempts) For time: Run 1 mile Then, 20-19-18-…3-2-1 Push-ups 1-2-3-…18-19-20 Air Squats Each round adds up to 21. For example the first round is 20 push-ups + 1 squat. To scale: Start at 15-1 and go to 1-15, so each round adds up to 16. Finish with foam rolling and/or stretching.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Mobility of choice 2 rounds: 100m run 5 inchworm + push-up 10 jumping squats For total time (these should be sprints!): 3 rounds of: 100m shuttle sprint 3 Burpee complex Rest 2 minutes 3 rounds of: 100m shuttle sprint 2 Burpee complex Rest 2 minutes 3 rounds of: 50m shuttle sprint 1 Burpee complex Burpee complex: 2 no-push-up burpess with vertical jump + 1 regular burpee with tuck jump. Focus on jumping as high as possible on all jumps. Shuttle sprint: Mark off a distance of 25m (about 30-35 walking paces). Run down and back twice for 100m. Run down and back once for 50m. Make these sprints! Metcon Metcon (Time) Then, 3 rounds of: 5 L-sit hurdles with each leg L-sit (time equal to 60% of max)Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 2 rounds of: 10 OHS with PVC 10 OH Lunge with PVC 10 Mountain climbers For time: Walking lunge 100 ft. 21 Ring / Towel rows 21 Sit-ups* Walking lunge 100 ft. 18 Ring / Towel rows 18 Sit-ups Walking lunge 100 ft. 15 Ring / Towel rows 15 Sit-ups Walking lunge 100 ft. 12 Ring / Towel rows 12 Sit-ups Walking lunge 100 ft. 9 Ring / Towel rows 9 Sit-ups Walking Lunge 100 ft. 6 Ring / Towel rows 6 Sit-ups *If you have equipment, you can do toes-to-bar / ring instead of sit-ups. 100 ft is approximately 30 steps of walking lunge. Then, accumulate 2 minutes in superman hold.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM Bottom of the squat 2 rounds of: 10 Ring or towel rows, pause at top 10 Bench dips, pause at bottom 10 Air squats, pause at bottom Nasty Girls 3 rounds for time: 50 Air squats 7 Ring Muscle-ups* 10 Hang power clean *Muscle-up subs and scaling: 1 MU = 1 strict pull-up + 1 ring dip 1 MU = 1 strcit pull-up + 1 HSPU 1 MU = 2 pull-ups + 2 push-ups 1 MU = 3 rows + 3 bench dips 1 MU = 1 bar muscle-up You can group the scaling together or break it up, for example 7 strict pull-ups, then 7 HSPU OR alternate each rep. Hang power cleans can be with a bar, dumbbells, or any odd object. Go moderately heavy if you can....Read more